Decline bench press
Targeting the sternal head to a greater degree, the decline bench press is a bench press variation which offers an alternative plan of movement to stress the chest from. Due to the position of the torso during the execution many people will find they can handle an increased weight compared to flat and incline bench pressing. This is due to the shift from the shoulders to the larger and stronger upper back muscles aiding in the lift.
Performing with the bench press with the aim of hypertrophy of the chest will require the correct form to place the chest in a mechanical advantageous position to be the primary recruiter. Ensure the upper arms are flared outwards during the exercise, and the lower the weight to just above chest height in a controlled manner. Expand the chest to reduce shoulder assistance, and do not try to sacrifice form for weight.
Performing decline bench presses
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load bar with correct weight. Put on safety collars.
- Lay back on decline bench.
- Grip barbell with desired width, using an overhand grip. Arms should be roughly perpendicular to your body throughout the movement.
- Dismount barbell from rack.
- Slowly control the barbell down to your chest, keeping arms perpendicular as possible to the body throughout execution.
- Stop just shy of the chest.
- Press the weight back up to the starting position.
- Repeat for desired number of repetitions.
Decline bench press courtesy of Fitness Uncovered - Bodybuilding & Fitness
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